When you are thriving emotionally you feel content, your outlook is positive and you are able to work through stressful situations and emotionally challenging events.
The use of antidepressants has doubled in The Organisation for Economic Co-operation and Development (OECD) countries between 2000 and 2015 with Australia having the second highest level of consumption in the world (OECD 2017).
The World Happiness Report looked at changes in happiness from 2005-2008 to 2016-2018 using three rankings: Life Evaluation, Positive Affect comprises (average frequency of happiness, laughter and enjoyment on the previous day) and Negative Affect (average frequency of worry, sadness and anger on the previous day (Halliwell et al. 2019).
The main areas that were found to influence wellbeing included income, healthy life expectancy, social support, freedom, trust and generosity - you don’t have to be wealthy to be happy.
Life Evaluation has been dropping since 2009, largely due to increasing negative effect.
Depression is the leading cause of disability worldwide, and is a major contributor to the overall global burden of disease (WHO 2018).
More than 300 million people are now living with depression, which increased more than 18% between 2005 and 2015 (WHO 2017).
Suicide is the second leading cause of death in 15-29 year-olds.
Stress has been called the “health epidemic of the 21st century” by the World Health Organization (Fink 2017).
Food affects your mood - Eat healthier to be and feel better.
Move more to boost your mood and reduce your odds of depression by 45% (PAGAC 2008).
Get regular sunlight to stop the blues
Get adequate rest
Control and avoid stress
Rhythmic deep breathing; mindfulness; prayer/meditation; a weekly sabbath rest
Think and Speak positively
Don’t let stress and depression rob you of your peace or your happiness. Start and end your day with gratitude.
Atkin AJ, Adams E, Bull FC, Biddle SJ. Non-occupational sitting and mental well-being in employed adults. Annals of Behavioral Medicine. 2012; 43(2): 181-8. doi: 10.1007/s12160-011-9320-y.
Bartholomew JB, Morrison D, Ciccolo JT. Effects of acute exercise on mood and wellbeing in patients with major depressive disorder. Medicine and Science in Sports and Exercise. 2005; 37(12): 2032-7.
Beezhold BL, Johnson CS. Restriction of meat, fish and poultry in omnivores improves mood: A pilot randomized controlled trial. Nutrition Journal. 2012; 11: 9.
Blanchflower DG, Oswald AJ, Stewart-Brown S. Is psychological well-being linked to the consumption of fruit and vegetables? Social indicators Research. 2013; 785-801.
Fairbrother K, Cartner B, Alley JR, Curry CD, Dickinson DL, Morris DM, Collier SR. Effects of exercise timing on sleep architecture and nocturnal blood pressure in prehypertensives. Vascular Health and Risk Management. 2014; 10: 691–698.
Garland EL, Kring AM, Johnson DP, Meyer PS, Penn DL. Upward spirals of positive emotions counter downward spirals of negativity: insights from the broaden-and-build theory and affective neuroscience on the treatment of emotion dysfunctions and deficits in psychopathology. Clinical Psychology Reviews 2010; 30(7): 849-64. doi: 10.1016/j.cpr.2010.03.002
Gordon BR, McDowell CP, Hallgren M, Meyer JD, Lyons M, Herring MP. Physical Exercise for Treatment of Mood Disorders: A Critical Review. JAMA Psychiatry. 2018. doi:10.1001/jamapsychiatry.2018.0572
Hansen CJ, Stevens LC, Coast JR. exercise duration and mood state : How much is enough to feel better? Health Psychology. 2001; 20(4): 267-75.
Harvard Medical School. Healthy Sleep. Harvard, Sleep Medicine Division. Boston; 2018 http://healthysleep.med.harvard.edu/healthy/
Hearing CM, Chang WC, Szuhany KL, Deckersbach T, Nierenberg Aa, Sylvia LG. Physical Exercise for Treatment of Mood Disorders: A Critical Review. Current Behavioral Neuroscience Reports. 206; 3(4): 350-59.
Helliwell J, Layard R, Sachs J. (2019). World Happiness Report 2019, New York: Sustainable Development Solutions Network. Accessed 25/03/2019 http://worldhappiness.report/ed/2019/#read
Holt-Lunstad J, smith TB, Layton JB. Social Relationships and Mortality Risk: A Meta-analytic Review. PLoS Medicine. 2010; 7(7): e1000316. doi:10.1371/journal.pmed.1000316
Institute of Medicine. Caffeine for the Sustainment of Mental Task Performance. Chapter 2 Pharmacology of Caffeine. Institute of Medicine (US) Committee on Military Nutrition Research. Washington (DC); 2001.
Jacka F, O’Neill A, oopi R, Itsiopoulos C, cotton S, Mohebbi M, Castel D, Dash S, Mihalopoulos, Chatterton ML, Brazionis L, Dean OM, Hodge AM, Merk M. A randomised controlled trial of dietary improvement for adults with major depression (the “SMILES” trial). BMC Medicine. 2017; 15: 23.
Lassale C, Batty GD, Baghdadli, Jacka F, Sanchez-Villegas A, Kivimaki M, Akbaraly T. Healthy dietary indices and risk of depressive outcomes: a systematic review and meta-analysis of observational studies. Molecular Psychiatry. 2016; online. https://doi.org/10.1038/s41380-018-0237
Lathia N, Sandstrom GM, Mascolo C, Rentfrow PJ. Happier people live more active lives: using smartphones to link happiness and physical activity. Plos One. 2017; 12(1):, e0160589.
OECD (2017), Health at a Glance 2017: OECD Inidcators, OECD Publishing, Paris. Http://dx.doi.org/10.1787/health_glance-2017-en
PAGAC. 2008. Physical Activity Guidelines Advisory Committee Report, 2008. Physical Activity Guidelines Advisory Committee. Department of Health and Human Services, Washington, DC: U.S. 2008.
Sanchez-Villegas A, Toledo E, de Irala J, Ruiz-Canela M, Pla-Vidal J, Martínez-González MA. Fast-food and commercial baked goods consumption and the risk of depression. Public Health Nutrition; 2011; 15 (03): 424. https://doi.org/10.1017/S1368980011001856
Seligman ME, Steen Ta, Park n, Petersen C. Positive psychology progess: emperical validation of interventions. American Psychologist. 2005; 60(5): 401-21.
Singer T. What type of meditation is best for you? Greater Good Magazine. University of California Berkley; 2017 https://greatergood.berkeley.edu/article/item/what_type_of_meditation_is_best_for_you?utm_source=Greater+Good+Science+Center&utm_campaign=20f837472e-EMAIL_CAMPAIGN_GG_Newsletter_Julyl_3+2018&utm_medium=email&utm_term=0_5ae73e326e-20f837472e-51505647
Singh NA, Stavrinos TM, Scarbek Y, Galambos G, Liber C, Fiatarone Singh MA. A randomised controlled trial of high versus low intensity weight training versus general practioner care for clinical depression in older adults. Journal of Gerentology. 2005; 60(6): 768-76.
Stanton R, Reaburn P, Happell B. Is cardiovascular resistance exercise better to treat patients with depression? A narrative review. Issues in Mental Health Nursing. 2013; 34: 531-38.
Stothard ER McHill AW, Depner CM, LeBourgeois MK, Axelsson J, Wright KP Jnr. Circadian Entrainment to the Natural Light-Dark Cycle across Seasons and the Weekend. Current Biology 2017; 27: 508–513.
Tolkien K, Bradburn S, Murgatroyd C. An anti-inflammatory diet as a potential intervention for depressive disorders: A systematic review and meta-analysis. Clinical Nutrition. 2018. https://doi.org/10.1016/j.clnu.2018.11.007 van Uffelen JGZ, van Gellecum TR, Burton NW, Peeters G, Heesch KC, Brown WJ. Sitting-time, physical activity, and depressive symptoms in mid-aged women. American Journal of Preventive Medicine. 2013; 45(3): 276–81.
WHO (2017), "Depression: let’s talk" says WHO, as depression tops list of causes of ill health. World Health Organization. 30 March 2017. https://www.who.int/news-room/detail/30-03-2017--depression-let-s-talk-says-who-as-depression-tops-list-of-causes-of-ill-health
WHO (2018), Depression. World Health Organization. 22 March 2018. https://www.who.int/news-room/fact-sheets/detail/depression
Wood AM, Froh JJ, Geraghty AWA. Gratitude and well-being: A review and theoretical integration. 2010. doi:10.1016/j.cpr.2010.03.005.